Coronavirus & Exercise: How to Stay Fit by Walking, Running & Cycling at a Distance

Coronavirus & Exercise: How to Stay Fit by Walking, Running & Cycling at a Distance

The coronavirus has surely changed the way we live, regardless of where you are in the world. People are advised not to go outside which is troubling for most because they’re used to their whole lives being among others. The transition to quarantine can be especially hard for those who are used to being active but now have nothing to do around the house. Exercising is very difficult today, as most gyms are closed and there’s only so many internet workout challenges you can complete.

Does this mean you should abandon your whole exercise routine before the situation settles down? Absolutely not. It just means that you’ll have to adjust how you work out and that you’ll need to be extra careful. Staying safe should still be your number one priority, even when you’re exercising.

Let’s see what you can do to cut these quarantine days shorter and how you can get in shape in the upcoming months.

1. Walk, walk, walk

Walking is one of the simplest and most beneficial exercises you can do. Anyone can do it and a daily walk can completely change your life. In fact, it’s recommended by the FPA to walk at least 30 mins for at least three times a week for the best mental and physical health benefits. All you need for this is a wish to go outside and some free time.

Your walk can take you anywhere around the city, allowing you to get to know it in a way like never before. Walking daily is enough to reduce stress and anxiety levels, as well as to increase your energy levels. You’ll also notice you’re sleeping better and that you feel a bit more confident. Walking can be very meditative, as well. It lets your mind wander and calms down all loud thoughts. Both your mind and body will be rejuvenated after your walk. If you can, choose to walk in places with more nature to increase the calming effects. It’s better to go without headphones so you can immerse yourself in the sounds of your surroundings, but if you find that too stressful in this situation, feel free to put your favorite jams on.

Walking may also improve your cognitive function and make it easier to focus on daily tasks. Your body will feel younger and your skin might clear up, too. It’s really a wonder what all a simple activity like this can do.

Even though it might be tempting to take a walk with a friend- don’t. This increases your chance of getting infected. Instead, walk by yourself and wear protective gear. Wearing gloves and a mask is especially important if you live in a neighborhood where many people like to be outside. If you have a pet, you don’t have to worry about your walks being lonely. Dogs aren’t at risk of getting COVID-19 and love walks, making them the perfect companion in these trying times. It might be best to walk either in the early morning or late evening so as to avoid as many people as possible.

When it comes to the rest of the walking equipment, you don’t need anything special. Choose comfy clothing made of cotton so your sweat doesn’t stick to you. As well as that, make sure you’re wearing shoes in which you can walk for a long time. Don’t forget your bottled water, either, as you might need it along the way.

Don’t feel pressured for your walks to last a long time and don’t be afraid to be spontaneous. Planning out your route is smart in the beginning because it will show you how much time you need to walk a certain distance. Once the trial period is over, you can take your walks to the next level by exploring the environment in ways you haven’t thought of before. Who knows, you might find some new cafes and other venues that seem interesting. You can add them on your list of things to visit after the pandemic, thus giving you something to look forward to.

2. You can go cycling

Cycling is one of the best exercises there are and you should definitely take it up regardless of the situation in the world. This is an activity that can be done in groups and pairs but also something you can do alone. In the current pandemic, it’s advisable to cycle alone or with the members of your household.

This amazing sport can turn your dull afternoons into an adventure. Cycling will allow you to adequately spend the energy you accumulated in quarantine and will also make you feel like you’re not in jail. You can cycle around the neighborhood or take it a step further with cycling to the surrounding nature. If parks and similar public spaces are closed in your area, stick to the city. You’ll get to see it in a brand-new light.

When it comes to cycling for beginners, there are a few things you really have to pay attention to. First of all, you have to start slow. This is especially true for those who are pretty new to exercise altogether. You need to get to know how strong your body is and what it can handle. By starting slow, you’ll get to know your weak and strong areas and will know exactly what you’re working with. Start with shorter rides around the block then increase the length of riding time as your skill grows.

The second thing you need to know is that you absolutely can’t cycle without the proper equipment. This means that you’ll need a proper bike, too, not just a rust hand-me-down. The frame needs to be strong but light, and quality should be your number one priority. In the age of the pandemic, it’s wiser to seek out a good online bicycle shop than to go to the stores directly. You don’t want to risk getting infected and the stores might be closed anyway. While you’re shopping, make sure to get quality bike shoes, a sturdy helmet, and some gloves. These will reduce the risk of injury and will make sure you’re not seriously hurt even if you do fall.While you’re shopping, make sure to get quality bike shoes, a sturdy helmet, and some gloves. These will reduce the risk of injury and will make sure you’re not seriously hurt even if you do fall.

Cycling is amazing because it engages all of your muscles. You might think that you’re just doing cardio, but riding a bike actually increases your strength, too. Your whole body needs to be engaged in order to keep you steady, to maintain balance, and to keep you breathing regularly. Your legs might be doing the hardest part, but that doesn’t mean your core and upper body muscles aren’t participating. The fresh air and increased blood flow mean that your brain is also getting more oxygen, thus improving cognitive function.

3. Go for a jog

If walking is just too slow for you and bikes aren’t your thing, don’t worry, we’ve got the perfect tip for you. Running or jogging are ideal types of exercises in a situation like today. Of course, unlike with biking, you’ll have to do this one alone.

Running can be very demanding, as your whole body struggles to keep up with what you demand of it and your lungs learn how to handle the pressure. It can be especially hard for those who don’t really work out. In fact, even if you work out regularly but focus on strength training instead of running, you’ll probably have a hard time starting this activity.

You shouldn’t get discouraged, though. The trick to running or jogging is to start slow and be persistent. It might take you a while to reach your goal, but you’ll do it in a healthy way which ensures that your body is getting used to the exercise the way it’s supposed to. This will allow you to pursue running as a hobby without hindering your motivation for continuing. Just jogging up and down the street for the first week can be enough to get you familiar with what your body can move. As well as that, this gives you enough time to figure out the best running technique for you.

When it comes to the equipment- you can’t go unprepared. Even though running seems like a pretty simple activity that doesn’t require a lot of equipment, you need to make sure you’re safe and comfortable. A pair of comfy and quality running shoes are essential. As far as the outfit is concerned, it would be best to have sports clothes, but you can basically wear whatever you wear to the gym. If you’re new to working out, a plain cotton t-shirt and sweat pants or leggings will do. Make sure to bring a water bottle with you.

Because of the coronavirus pandemic, you’ll need to be careful while you’re running outside. Ideally, choose a time of day when you can avoid people going down the street. Early morning or late evening work perfectly. This will help minimize or completely avoid contact with others, thus keeping you healthy. As well as that, avoid touching anything when you’re taking a break from your job. Not even your water bottle should touch the surface of anything that you didn’t bring from home.

When returning indoors, it’s important to disinfect everything you wore outside so as not to accidentally invite the virus into your home. Avoid getting into the house with your shoes on. Disinfect the soles with alcohol and do the same to your water bottle and mobile phone. The clothes you’re wearing should be headed for the wash. Of course, you can’t forget about yourself. Wash your hands before you take a shower and make sure you’re really thorough. That should ensure you’re completely clean and can resume your normal life indoors.

Note: When you are indoors why not do some cardio exercises, such as Jumping Jacks, “Magic” Jump Rope (use an imaginary rope); Climbing Stairs, or Jogging in Place. Or try some yoga, bodyweight, dumb bell or kettlebell exercises. You can find plenty of exercise videos on YouTube. The important thing is to keep moving!

Conclusion

As you can see, exercising while in quarantine isn’t impossible. With the right motivation, appropriate protective gear, some creativity, and the right organizational skills, you can keep up with your exercise routine just like you weren’t locked down. These tips will help you move on from this period of your life and help you realize there’s a silver lining in everything. The global situation will remain less than ideal for a while, but that doesn’t mean you can’t make the most of it until things go back to normal.

How are you exercising while social distancing?

Share your thoughts and comments with us.

About the Author

Helen Bradford is a journalism student who always seeks new ideas to write about. She enjoys blogging about beauty, health and style trends for women. When she’s not writing, she spends her spare time being active through fitness and traveling.

2 Comments

We are walking daily. I am in better condition right now than in years. Where we live there are many streets through commercials areas that are closed and empty. That makes social distancing easy. If we encounter someone else there’s plenty of room to move over more than the minimum distance, and people are doing that. – Margy

[…] time outdoors enjoying nature, gardening, or reading a book on the porch. You can also take a short hike, a bike ride, a jog in the local park, or a swim. Such activities do not need elaborate planning and greatly help reduce […]

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